Intense Diet Plans- Losing More Than Weight

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The Biggest Loser contestants lose large amounts of weight during the show through dieting and intense workouts. The winner of season 8, the season followed in a recent study, had calorie deficits of 3,500-calories per day (1 pound per day!) and exercised 7 hours each day. The study emphasized that while each contestant lost large amounts of weight, they also suffered ill-effects related to their extreme weight loss. Thirteen of the fourteen participants regained weight after the show, in part Screen Shot 2016-07-20 at 12.03.12 PMdue to their significantly lowered resting metabolic rates (RMR), which resulted from their severely limited caloric intake. This change in their RMR is called metabolic adaptation and averaged ~500 kcal per day lower than expected in season 8 contestants. In addition to their lowered RMRs, the contestants also produced substantially less leptin, a hormone that controls hunger.

 

Although the study was small, it has reinforced the battle of obesity and losing weight can be a complicated path. Perhaps the show’s approach to incredibly low caloric intake and rapid weight loss may contribute to the significantly lowered metabolism and hormone levels. Crash dieting may also contribute to crashing resting metabolism rates and leptin concentrations.

Researchers are realizing the way out of obesity is a mix of biology and mental fortitude. If you’re struggling to lose weight or maintain your weight loss, reach out for help. Most importantly, seek guidance and coaching from a professional well versed with emotional and physical struggles of weight loss. We at Banister Nutrition will embrace your total lifestyle including work, activities, family demands, self-talk, stress, and emotional challenges along with your food to support you on your journey to healthy, fit, and strong.

-HM

What is Roller Food?

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Roller food is the food found rolling round and round in the convenience stores: corn dogs, tornados, taquitos, hot dogs, egg rolls, wrapped breakfast sausages, etc. Roller foods

IMG_57571are frequently right inside the door, on the way to the bathroom, or near soda machines, taking advantage of high foot traffic areas. They’re also strategically placed at eye level for kids and waist high where adults will see the whole array. These snacks may sound appealing and easy, but keep in mind they are low in nutrients and high in sodium, fat, and all the microbes floating around in the air!

Apples, oranges, and bananas have become more common
to find  on the shelves. Most convenience stores also have fresh refrigerated sandwiches, cheeses, sliced fruits, hummus, and salads. If you interested in something off the shelves consider a granola bar, like a Kind bar, or a nut based trail mix. Dry-roasted almonds are a great source of fiber and healthy fats. Try Kashi crisps or a
bag of popcorn instead of potato chips, or buy dark chocolate or pretzel M&Ms for a sweet fix.

Next time you’re in a convenience store, roll on past the “roller foods” and find a refrigerated case with different options. Or hit the shelves to find foods with lower fat, lower sodium, and more fiber! -HM

Snacking on Chickpeas/Garbanzo Beans

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Chickpeas have been traced back over 7500 years in the Middle East. Chickpeas, garbanzo beans, and Egyptian peas are all the same thing. Hummus is the Arabic word for chickpea. Chickpeas are definitely a healthy snack or food item to include in your diet. A half-cup of roasted, unsalted chickpeas contains 134 calories, 22 grams of carbohydrates, and 7 grams of protein, 6 grams of fiber, and if no oil is used just 2.2 grams of fat (half of which are heart healthy unsaturated fats!).

 

Ways to eat roasted chickpeas:

-Seasoned for snacking on

-As salad croutons

-In trail mix

-Crush and use as a breading

 

Here’s the recipe that made my list of new foods to try:

 

Toasty, Roasted Chickpeas, Cajun-Style

1 T olive oil

1 T grated Parmesan cheese

¼ t sweet paprikachickpea

¼ t regular paprika

⅛ t cumin

⅛ t garlic powder

1 pinch onion powder

1 T lime juice

Ground black pepper to taste

1- 15oz can chickpeas, rinsed and drained

 

Preheat oven to 425°F. In a medium sized bowl, mix together all ingredients except the chickpeas, making a paste-like mixture. If the paste is too thick, add some extra olive oil. Add chickpeas to the bowl and toss to coat. Spread the chickpeas into a single layer on a lined baking sheet and cook for 20 minutes, then mix them around of the baking sheet. Cook another 10-15 minutes, checking every 5 minutes so they don’t burn. Remove from oven when golden brown, let cool, and store leftovers.
Happy snacking! -HM

 

Recipe and photo from: https://food52.com/recipes/22455-toasty-roasted-chickpeas-cajun-style

Sodium Savvy

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Decreasing the amount of sodium you eat can make a big improvement in your health, especially your blood pressure. 75% of American’s sodium intake isn’t from our table salt shaker, it’s from processed and restaurant foods! The Food and Drug Administration (FDA) recently released a draft of sodium-reduction targets for the food industry, encouraging food companies to voluntarily reduce the sodium content in their products. To understand the difference between sodium and salt, salt contains 40% sodium. Each teaspoon of salt provides 2,000 mg of sodium!

Unless you’ve been directed otherwise,salty six a good goal is not to exceed 2,300 milligrams of sodium per day and keeping closer to 1,500 milligrams per day is ideal. Cooking at home, eating whole foods, and checking food labels are great ways to monitor sodium intake. American Heart Association also recommends limiting the “Salty Six” in our diet.

Lowering sodium intake by 400 milligrams per day can be beneficial to your health! Reducing blood pressure contributes to whole body health. By lowering blood pressure you also improve kidney health, reduce risk of heart problems, lessen the chance of stroke, and improve vision health! -HM

From a Dietitian’s Kitchen – Shrimp Fajitas with Mango Slaw

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Break up your summer dinner routine with this sweet mango and zesty lime shrimp fajita recipe. The fajitas and slaw were really easy and quick to prepare. My family loved the slaw with fresh summer mango and cilantro for a taste twist. Helpful mango tip: cut the mango in half around the pit and run it over the lip of a drinking glass to scoop the fruit out!

 

Shrimp Fajitas

½ t kosher salt

½ t paprika

¼ t garlic powderFullSizeRender (2)

¼ t ground cumin

¼ t ground red pepper

¾ lb large peeled and deveined shrimp

3 T canola oil, divided

2 C vertically sliced onion

1 ½ C sliced red bell pepper

8 (6-inch) flour tortillas

½ C crema Mexicana or sour cream

1 jalapeño pepper, thinly sliced (optional)

Lime wedges

 

1. Combine first 5 ingredients in medium bowl. Add shrimp; toss to coat.

2. Heat 1½ tablespoons oil in a large cast iron skillet over high heat. Add shrimp and cook, stirring occasionally, 4 minutes or until shrimp are done. Remove shrimp from skillet.

3. Add remaining 1½ tablespoons oil to pan. Add onion and cook, stirring often, 2 minutes. Add bell pepper and cook, stirring often, 4 minutes or until softened. Remove skillet from heat and add shrimp, tossing to combine.

4. Top tortillas with shrimp mixture, crema, and jalapeño slices, if desired. Serve with lime wedges. Makes 4 servings.

 

Mango-Lime Slaw

¼ C mayonnaiseFullSizeRender (1)

1 T sugar

2 T canola oil

2 T fresh lime juice

½ t kosher salt

4 C shredded coleslaw mix

¼ C chopped fresh cilantro

1 ripe mango, peeled and finely chopped

 

Whisk together first 5 ingredients in a large bowl. Add coleslaw, cilantro, and mango; toss well to coat. Makes 4 servings. -CB

What is Soy?

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Have you ever eaten a soy product? Soy products are 20160527_185142made from soybeans, which are grown in Asia, South America, and North America. Soy products, such as tofu and miso, are often associated with Asian cuisine, but there are many ways to eat soy. You can eat immature green soybeans as edamame or the mature brown soybeans, which are used for most processed soy products.

Soy products come in many forms. Scombooymilk is thick and creamy like animal milk, and comes in sweetened and unsweetened variations. Soy coffee creamers and cheese are other dairy alternatives. Soy is frequently used as a meat alternative. Common brands to look for in your freezer section include Boca and MorningStar. Burger patties, crumbles similar to ground beef, soy hotdogs, and soy “chicken” are available. In general, tofu and soy meat products will typically absorb the flavor of whatever you decide to season it with.

Soybeans are high in protein, vitamins, minerals, and fiber, and are low in carbohydrates, saturated fats, and are cholesterol free. Edamame will have less calories and fats than a mature soybean, but a mature soybean will be higher in iron, calcium, and various vitamins. Soybeans are very low on the glycemic index, may contribute to reducing blood cholesterol levels, and are rich in soluble fiber to keep your colon healthy. -HM

 

Slow Cooker Turkey Tacos

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Turkey Taco Bowl – Get Creative

Looking for a new slow cooker recipe? We’ve found just the one to zest up your menu! This Turkey Taco Bowl makes some simple healthy alternatives that help lower sodium and fat while increasing protein, all while using lots of pantry staples. It’s easy and super versatile! Check it out!

Ingredients:image1 (6)

Spice Mix

1 T chili powder

2 tsp ground cumin

2 tsp onion powder

1 tsp dried oregano

½ tsp sea salt

Turkey Fillingimage2

1 ½ lbs turkey breast cutlets

1 (15 ¼ oz) can no-salt-added corn, drained and rinsed

1 (14 ½ oz) can no-salt-added diced tomatoes

1 (15 oz) can no-salt-added black beans, drained and rinsed

2 ¼ C water, divided

1 ½ C dry brown rice

Taco Toppingsimage3

1 ¾ C tomatoes, diced

1 C (about 1 large) avocado, diced

½ C shredded sharp cheddar cheese

½ C nonfat, plain Greek yogurt

 

 

Instructions

In a small bowl, mix together chili powder, cumin, onion powder, oregano, and sea salt.

Place turkey in a single layer in a slow cooker (crock-pot). Sprinkle spice mix on top of turkey. Layer corn, diced tomatoes and black beans on top of turkey. Pour 1 ½ cups water on top of turkey and vegetables. Cook in slow cooker on high for 3 hours.

Add brown rice and remaining ¾ cup water. Stir to mix ingredients. Cook on low for 2 hours.

Before serving, mix filling with a fork, breaking cooked turkey into small pieces. Serve as a taco bowl with tomato, avocado, cheese and Greek yogurt.

Nutrition Facts:

Servings per recipe – 7; serving size – 1 ½ C; calories – 428; total fat – 8g; protein – 37g

To add some variety to this recipe– enjoy it by itself, put it on top of tortilla chips, broil the filling in half of a bell pepper topped with cheese, or try rolling it into tortillas for easy enchiladas. Get creative! –SY

A Change in Fast Food Trends – Fast Casual

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When I say “fast food” your mind probably goes instantly to an image of greasy burgers, fries, and drive-thru service. With over 60 years of business, it’s hard to imagine not being able to get a hot meal in a matter of seconds, pay for it with pocket change, and go on with your day. Gallup research has found 8 in 10 Americans state that they eat fast food at least monthly and 57% of young adults report eating it at least weekly. When picturing our typical image of fast food this becomes frightening for the health of our nation. But what if we can make a change to the fast food trend?

With more people being conscious of what they’re
eating and wanting healthier options

comes a new type of restaurant that we call “fast casual”. Fast casual restaurants dance between traditional, counter-service fast-food restaurants and casual dining with table service (ex. Cool Greens, Chipotle, Panera, Provision Kitchen, etc). They have interior designs that show a sense of sustainability and community, and they strive for transparency in ingredients by utilizing more local, organic foods.

As consumers continue to change their taste preferences, the fast food market will change alike. A study found that about one-third of consumers stated they would pay more for healthier and more transparent ingredients and that 76% of adults would return to a restaurant if it started offering healthier options. Would you? -SY

Let’s Talk Diabetes – Traveling

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Planned or spontaneous, road trips for a person living with diabetes requires a little extra planning. “Okay, how long will we be gone? What will we be doing? Will we be walking a lot or active? Will there be a refrigerator for my insulin?” If you have Type 1 diabetes these might be questions you’ve asked before a long trip or vacation (or if not, you should be!).

The worst is when your friends plan a spontaneous trip and it takes them ten minutes to throw some clothes in a bag while it takes you twice the time because you have to make sure you have enough snacks, insulin, snacks, glucagon, test strips, pump supplies…and did I mention snacks? “Sorry guys! I’m almost ready!” Oh and then you have twice the amount of luggage because of all the extras you have to pack just in case (hey, you never know).

Here are a few tips to help ease some of the stress that arises when traveling with diabetes:

Plan as much as you can. While you never know when you’ll have another random trip, you can still make yourself a little more prepared. Have a container always packed and ready that has enough supplies (pump supplies, needles, test strips, snacks, etc.) to at least get you through a weekend. (Pictured below is my travel pack.)travel box

Don’t forget your insulin! If you have a cold-pack carrier for your insulin you might consider setting it on top of your supplies container. Nothing is worse than having to cut a trip short because you forgot your insulin.

Make sure the people you’re traveling with know you have diabetes. Not only is it important they know you have diabetes but it’s also important they have a general idea of how to take care of you if there was an emergency. Ensuring this can help put you at ease throughout the trip.

Remember: Diabetes doesn’t control us, we control our diabetes! Happy travels! -SY

Balsamic and Parmesan Roasted Cauliflower

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You may have heard through “fad-diets” to avoid colorless foods and to only eat the foods that bring a lot of color to your plate. While a colorful plate can be appreciated, don’t count cauliflower out! Cauliflower contains antioxidants and phytonutrients that can protect against cancer, fiber that helps with satiety (feeling of being full), healthy digestive tract, and properties that are essential for learning and memory. Below are some fun facts and a super easy cauliflower recipe, check it out!

Cancer Prevention: Cauliflower’s antioxidants are known to help prevent cellular mutations and reduce oxidative stress.

Digestion: Cauliflower is high in fiber and water content, helping to prevent constipation and maintain a healthy digestive tract. Recent studies have shown that consuming adequate amounts of dietary fiber could play a role in regulating the immune system and inflammation (which, in turn decreases the risk for conditions such as heart disease, diabetes, cancer, and obesity).

Memory: Loaded with choline, cauliflower is a very versatile food that has the ability to help with sleep, muscle movement, learning, and memory.

Balsamic and Parmesan Roasted Cauliflower

Ingredients:

8 C 1-inch-thick slices cauliflower florets (about 1 large head)

2 tablespoons extra-virgin olive oil

1 teaspoon dried marjoram

¼ teaspoon salt

Freshly ground pepper to taste

2 tablespoons balsamic vinegar

½ C finely shredded Parmesan cheese

Instructions:

Preheat oven to 450° F.

Toss cauliflower, oil, marjoram, salt, and pepper in a large bowl. Spread on a large rimmed baking sheet and roast until starting to soften and brown on the bottom, 15 to 20 minutes. Toss the cauliflower with vinegar and sprinkle with cheese. Return to the oven and roast until the cheese is melted and any moisture has evaporated (5-10 minutes).

Serving Size: 1 cup

Makes: approximately 4 servings

149 calories per serving, 10g fat, 10g carbohydrates per serving, 7g protein, 4g fiber